Sciatica is one of the most common causes of lower back and leg pain. It occurs when the sciatic nerve—the longest nerve in the human body—is irritated or compressed, causing discomfort that can radiate from the lower back to the foot. If you suffer from this pain and have been recommended exercises but don’t know where to start, here are three simple and safe movements that can help reduce the discomfort.
Important: These exercises should be performed carefully and should never cause pain. If discomfort increases, it is advisable to consult a professional.
🧘♂️ Exercise 1: Twist with glute stretch:
This exercise helps relieve tension in the lower back and gluteal muscles, which often compress the sciatic nerve.
How to do it:
-
Sit on the floor or on a mat.
-
Cross the affected leg over the healthy leg.
-
Hold your knee with both hands and gently pull it toward your chest , while twisting your torso to the opposite side.
-
Hold this position for 15 seconds , breathing deeply.
-
Slowly return to the starting position.
-
Repeat this exercise 3 to 4 times , as long as it does not cause discomfort.
Continued on next page//
